What If the Most Important Thing About Your Meal Isn’t What You Eat, But How You Eat It?

In this episode, I explore a small shift that completely changed how I think about meals. Same plate. Same food. Same calories. But depending on what I eat first, my body responds in a completely different way.I walk through the science behind why starting with protein and fiber—like vegetables, beans, or lentils—can significantly reduce blood sugar spikes, sometimes to a degree that rivals medication. And the best part? I don’t have to give up the foods I enjoy. I just change the sequence.I break down what’s actually happening inside my body—from the physical effects of fiber slowing glucose absorption, to the hormonal response driven by GLP-1 (the same pathway targeted by popular weight-loss drugs). I also unpack some of the newer, more surprising science around gut hormones like GIP, and why the old “good vs. bad food” narrative doesn’t hold up.Most importantly, I make this practical. What does this look like at breakfast? At dinner? What do I do when everything is mixed together on one plate?This episode isn’t about restriction or perfection. It’s about using biology to my advantage—with one simple habit I can start today.Same food. Different order. A completely different outcome.Dr. Marbas Substack: https://drlauriemarbas.substack.com/A Big Thank You To Our Sponsors:If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe